A.
5 Tough Sets
Back Squat x 3
Followed By 1 Set of Max Unbroken
Back Squats @80% of 1RM
B.
21-15-9 Reps For Time
Hang Power Clean
Front Rack Reverse Alternating Lunge
C2B Pull-up
135/95#
Rest Enough To Recover
C.
5 Sets
50′ Hand Over Hand Rope Pulls (Heavy)
Max Effort (Time) Sandbag Bear Hug Carry
160/110#
D.
3 Sets
Bent Over Barbell Row x 10
In Between Sets Perform 20-25 GHD Sit-ups
E.
Optional Second Session (Later In The Day)
Track Run
3 Rounds
200 Meters All Out Sprint
Rest 1 Minute
200 Meters All Out Sprint
Rest 120 Seconds
400 Meter Run (At 5K Pace)
Rest 120 Seconds
800 Meter Run (At 5K Pace)
Rest 1 Minute
Make Sure To Warm Yourself Up Real Well Before Starting These Sprints.
Mid Back Still Bothering Me
A. 275-315-335-355 (Stopped Early)
B. 4 Rounds
20 GHD Sit-ups
15 Strict Pull-ups
C. Bunch of Mobility and Imbalance Work
A.275 across tempo 225 for 10 with tempo
B.6:53
C.Done
D. Done
A. 295×3-300×2/ 13 reps at 260
B. 8:03 Rx
C. 80-:34/90-:38/90-:38/95-:36/95-:42
D. 135
A. 315-355
315×10
B. 11:51 (Ring Row)
C. Done
D. Done 115#